Super setting two back movements?

[britlifter]

When training back has anyone tried supersetting two different back exercises one straight after the other. For example 3 sets of weighted close grip pullups for 5 reps then straight onto a light barbell row for 6-8 reps with a real good squeeze at the top for 3 sets? Anyone used something similar with good results?

 

[Blooming Lotus]

I dont know if ii'd call that supersetting eeither really but it Sounds like a good way to max your gains. . just dont get carried away on the follow up set and imo it sounds pretty good.
To mee a super set is more something like .. 4 2 1 increasing weight on the way down to biggest weight of the ROM ( shrug. ??)

 

[Hoglander]

I do upper body on one day legs on the other.. M, Tues and T, Fri. I superset pulls and pushes if I'm short on time or for a change. One set pull.. one set push..and so on. I would not do pulls in one superset because my biceps are used set after set within the superset, not good. So here's an example.

Shoulder "press" and "pull" ups:
press a set
pull a set
press a set
rest
pull a set
press a set
rest
pull a set
press a set
rest
pull a set
rest
press a set
rest
pull set

I like reps of 6 and 60 sec or so rest time. Depending on the group of sets I may rest less or not at all.


It's best to alternate sets of opposite movements to do it right, IMHO. Or... different body parts can be used and it can be as many exercises as you want.

Example: neck curls, hams, wrist curls, calves and sit ups could make a good superset. So with that one it's 5 sets into one set....a superset, just like in math class.

 

[rmcfar]

supersets really have no rules, there are thousands of different variations and everyone is going to tell you to do it a different way.

personally, if im going to superset back i will do a vertical pull with a horizontal pull immediately after. or visa versa

to each their own though

 

[Hoglander]

Good luck with that.

 

[Blooming Lotus]

supersets really have no rules, there are thousands of different variations and everyone is going to tell you to do it a different way.

personally, if im going to superset back i will do a vertical pull with a horizontal pull immediately after. or visa versa

to each their own though

Sounds good. ..but i'd still load them as I already mentioned.

cheers.

 

[AKIRA]

Good luck with that.

I dont think theres anything necessarily wrong with it.

 

[Double D]

I normally am not a huge fan of supersetting 2 compound movements.....its just to tough. Maybe supersetting a DB row followed by a bent over lateral....

 

[DOMS]

I'm also a fan of using supersets to pre, or post, exhaust muscles in conjunction with a compound movement. Like following a Bench Press with Flys.

 

[Blooming Lotus]

I normally am not a huge fan of supersetting 2 compound movements.....its just to tough. Maybe supersetting a DB row followed by a bent over lateral....

"Bent over lateral" what exactly??.. that could still clinically qualify.

 

[Double D]

Here ya go:Bent Over Lateral Raise Exercise

 

[Blooming Lotus]

Supersets Definition - What Is A Superset?

 

[Double D]

I think most people here are aware of what a superset is.

 

[DOMS]

I think most people here are aware of what a superset is.

I've seen some porn. That's like a V-8, right?

 

[Blooming Lotus]

Not unless the engine's lifespan is comprimised or the fuel dirty, No.

 

[Hoglander]

A squirrel took my napkin.

 

[Gazhole]

I dont usually do two movements that are the same mechanics (ie - 2 push or 2 pull) but you COULD do it, by all means.

If you find your back is fatiguing too fast, but an RI in between the movements. I prefer supersets this way anyway. You can get more done before too much muscular fatigue sets in, but you still get the metabolic benefits since youre working more muscles in a given time.